'The Chief' is another all time CFSF favorite that we love to see.
'The Chief'
Five, 3:00 AMRAPs:
135/95 pound Power clean, 3 reps (c)
6 Push-ups (p)
9 Squats (s)
1 2 3 4 5
Derrick- Rx 4+6 p 4+3s 4+6p 5+6p 4+2s
Erin- Rx 4 3+3p 3+3c 2 3+3c
Lindsey- 65# 3 3 3 3 3
Holley- 55# 3+7s 3+4p 3+2p 3+3p 3+2c
John-Rx 5+3c 5 4+6p 4 4+6p
Todd McK- 65# 3 2 3 2 2
Casey- Rx 4+3c 3+6p 3 3+1c 3+2c
Ryan- Rx 5 4+1c 4+2c 3+6p 3+4s
Richard- Rx 6 5 5 5 5+1c
Juan- 95# 4+2c 3+2c 4+2p 5+6s 4+2c
Tammy- 85# 5 4+2c 4+3c 4+1c 4+5p
Shawn- Rx 7 6 6 5 6
Abby- 55# 3+1s 3 3 2+6p 3
Teresa- Rx 4+3p 3+2c 3+1c 3+1c 3+6p
Kathryn- Rx 4 3+3c 3+3c 3+2c 3+1c
Dave- 95# 4+2c 4 4+2p 4+3c 4+2c
T-Rx 3+7s 4+6p 3+3c 4+1c 4+6p
Great workout everyone. Monster rounds Shawn, and Richard. You two are mutants.
This workout is inspired by the glue that holds the U.S. Navy together, it's Chiefs. The rounds are short, and the reps are low. That's a recipe for a great workout!
Even though the reps are low, if you lose focus and form, you will be moving inefficiently- and working harder than you have to. The economy of movement costs much less when movement is efficient.
Monday is a rest day. Use your time wisely. Do something that feels good and helps you recover. Ask for a massage. Get some extra mobility. Floss your hamstrings. Roll your lats and IT bands. Practice Hollow rocks. There's a lot to choose from and it all counts.
Fitness across broad domains
CFSF
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